paleoatsCauliflower “Oatmeal” Recipe by Rachel Fiske

Rachel discovered this recipe from a fellow blogger at healthylivinghowto.com, and has been a bit obsessed with it ever since. Read more to see the full recipe with her own personal tweaks below.

Rachel Fiske is a Holistic Nutritionist and Functional Medicine Practitioner. Through a real, whole foods diet and lifestyle Rachel has found the powers of healing and even preventing illness. Rachel will be co-leading a Spring Detox Workshop in April with YGSF teacher Sonya Genel.

Spring Detox Workshop


My favorite meal of the day is, and always has been, breakfast. No matter how early I have to wake up in the morning, I always leave extra time to sit down and enjoy a meal in the morning. Growing up on a Standard American Diet (SAD), I would wake up feigning immediately for sugar cereal, if I recall correctly my favorite was Cinnamon Toast Crunch. Really healthy and blood sugar regulating way to start the day, right?

Once I became more educated about nutrition and simply more in touch with how foods effected how my body feels, I shifted to a “healthy” breakfast, which consisted of a giant bowl of oatmeal. Granted, this was a big step from the refined, chemically derived bowl of white flour and sugar, but it still felt like a sugar bomb in my stomach and left me on the rollercoaster of blood-sugar dips and spikes where I would crave starch and sugar throughout the day. This, in turn, effected my energy levels.

Now that I eat in a way focused on whole, nutrient dense foods, and lots of vegetables, my standard breakfast is generally pastured eggs, veggies, sauerkraut, and sometimes I’ll throw some leftover ground meat or nitrate-free bacon in. But, I admit, sometimes I miss a sweeter, more grain-based start to the day- which is why I was so excited to find this recipe!

Cauliflower is one of those amazing foods that has a fairly neutral taste, and you can make it into so many different things, both sweet and savory. It is in the cruciferous family of vegetables, and extremely high in Vitamins C and K. Cauliflower has been linked in numerous studies to provide outstanding cancer prevention benefits, particularly within the bodies’ detox, antioxidant, and anti-inflammatory systems. It has also been linked with cardiovascular and digestive support.

So, in conclusion, its a fantastic vegetable to include in your diet on a regular basis! See recipe below, and enjoy.

Cauliflower Oatmeal


1 cup “riced” cauliflower (see instructions below)

1/3 cup organic, whole coconut milk (if you don’t have this you can use raw or organic whole milk, or almond milk)

2/3 cup filtered water (or less, depending on desired consistency)

2 large organic egs

1 tbsp ground flax seeds

Cinnamon to taste

Sea salt to taste

Other optional spices: cardamom, ginger, orange zest, vanilla…be creative!

Choice of optional sweeteners: powdered stevia, grade b maple syrup, raw honey

Choice of toppings: berries, nuts, fresh fruit, shredded unsweetened coconut


First of all, this is how you make cauliflower into a rice-like consistency: I use my Vitamix, but you can use also a hand grater or food processor. Cut off the stems (unless using a vitamix, and then use the whole thing), and break into pieces. Mix with just a bit of water and process or grate until chunky and rice-like.

In a saucepan, add riced cauliflower, coconut milk, and a bit of water (if desired). Over medium heat, cook until cauliflower is tender, anywhere from 5-10 minutes. Add whisked eggs, flax, cinnamon and other spices. Also, at this point you can add sweetener to taste, then simply serve in a bowl with desired toppings.


For more of Rachel’s recipes visit Madrona Wellness.